Your total cholesterol consists of low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Of the two, your HDL is your "good" cholesterol. You want keep this number at 60 mg/dl or higher. When your LDL is high and your HDL is low, you are more prone to develop heart disease. To raise your levels, you need to adjust your lifestyle.
Step 1
Lose weight. Being overweight or obese can have a negative impact on your HDL levels. To help increase them, monitor your caloric intake and aim to lose weight. According to the Mayo Clinic, you can increase your HDL by .35 mg/dl for every 2 pounds you lose.
Step 2
Become more physically active. Exercise is another way to increase your HDL levels. Partake in 30 minutes of brisk activity 5 times a week. This can be running, swimming, biking, walking, playing sports or raking leaves in the yard.
Step 3
Avoid smoking. Smoking can constrict your blood vessels, damage your blood vessels and also increase blood clotting. If all of that is not bad enough, it can also decrease your HDL levels. Quit smoking if you currently do and do not start if you currently do not.
Step 4
Use alcohol strategically. Consuming alcohol in excessive amounts can lead to liver problems and it can also impair your judgment. But when it is consumed in moderation, meaning one drink a day for women and two drinks a day for men, it can help increase HDL levels.
Step 5
Be selective with the fats you choose. High amounts of saturated fat and trans fat can increase your LDL levels. Avoid foods that have saturated fats and hydrogenated oils like margarine and commercial-baked goods. Eat foods that have mono and polyunsaturated fats in them like olives, olive oil, salmon, nuts and seeds.
Step 6
Talk to your doctor about medication. There are certain medications that can lower your LDL and raise your HDL levels simultaneously. Examples of these are niacin, Lipitor, Zocor and Lopid. According to the Mayo Clinic, niacin can increase your HDL by 30 percent.
Tips and Warnings
- Do not start drinking just to get the benefits of an increase in HDL levels.
